06.23.2021

3 sets
5 Half Kneeling Bodyweight Windmill/arm
30 Tall Plank Shoulder Taps
10 empty barbell hang clean + press
30sec Bent Hollow Hold w/ Single Leg Extended (switch single leg every 5sec)


Strength
A1. clean & jerk
2-2-1 65%-70%-75%
rest
2-2-1 70%-75%-80%

A2. clean grip deadlifts x 4 @31X1 where you left off from A1.

WOD
"All Summer Long"
4 rounds for time
Run 100m
50m dual KB front rack carry 53/35
10 alternating KB box step ups 53/35
rest 60 seconds

07.05.19 Morning classes ONLY 5:30,9:30, 12:00

Warm Up
3 rounds
4 Turkish Get ups
10 hollow rocks
10 parallette shoulder extensions

Gymnastics Primer:
Every 90 Seconds
set 1: shoot thrus on parallettes x 10
set 2: handstand shoulder taps x 10 /scale to feet in pike
set 3: hollow to superman x 10

WOD
Performance Care
20:00 AMRAP
1:00 bike with breathing through the nose only
50 Foot dual KB front rack carry
8 cat/camel
30 second bottom of squat hold

OR
Every 4:00 for 5 Rounds
10/side pallof press
200m sandbag run 50/35 wreckbag
10 ball slams